Veggie Recipes Kids Will Love

By Lindsey Shay | Contributor

Ensuring that children consume their vegetables is vital for healthy eating, but it is also essential to encourage a diverse range of options.

Many vegetables are rich in necessary vitamins, antioxidants, minerals, and fiber that promote overall health, help prevent diseases, support healthy growth and development, boost immune function, and facilitate proper digestion (Department of Nutrition and Dietetics, Children’s Medical).

Yet, not all vegetables offer the same benefits.

Each vegetable provides different essential minerals and nutrients, which is why “eating the rainbow” is one of the most important dietary concepts.

The phrase “eating the rainbow” serves as a simple approach to encourage a balanced diet by incorporating a wide array of whole foods. By including a variety of colors, you ensure that you are getting a broad spectrum of minerals, vitamins, nutrients, and antioxidants that fuel your body. Furthermore, the vibrant colors of vegetables and fruits stem from the phytonutrients they contain, each possessing unique benefits depending on their color.

So, what do these colors represent and what are their benefits? (Eatingtherainbow.org)

Red Foods

Foods like tomatoes, peppers, watermelon, apples, and raspberries are typically high in antioxidants and are known to reduce inflammation and lower the risk of heart disease. Dark red foods, such as beets and pomegranates, have beneficial properties that assist in oxygen uptake by the blood, potentially lowering blood pressure and supporting urinary tract health.

Orange and Yellow Foods

Orange and yellow foods also tend to possess anti-inflammatory attributes and a broad range of antioxidants. These colorful foods, including sweet potatoes, oranges, bananas, squash, and carrots, are particularly beneficial for eye health. They are often rich in biotin, which supports the health of bones, skin, and hair.

Green Foods

Among the various food colors, green vegetables play a crucial role, especially in reducing the risk of cancer and heart disease. Increasing the consumption of greens like kale, broccoli, chard, and spinach can provide numerous health advantages. Other green vegetables, such as peas, asparagus, broccoli, and Brussels sprouts, are loaded with vitamins and minerals that are highly nourishing.

Blue and Purple Foods

Blue and purple foods are believed to enhance brain functionality and reduce the likelihood of neurological conditions. Additionally, these foods can be effective in combating type 2 diabetes, cancer, and heart disease. Like many fruits and vegetables, they also possess several anti-inflammatory properties and antioxidants. Examples include eggplant, purple cabbage, purple potatoes, blueberries, blackberries, and plums.

White and Brown Foods

White and brown vegetables, such as cauliflower, jicama, white onions, and mushrooms, can significantly contribute to colon health and help maintain electrolyte and fluid balance.

With these insights, the concept of “eating the rainbow” is quite logical; however, not all children are eager to experiment with unfamiliar foods, especially when they know they are eating vegetables. The solution doesn’t involve frying them, but rather adapting your favorite recipes to include a variety of vegetables without the use of unhealthy oils and fats. Here are a few of my all-time favorites:

Hidden Veggie Mac and Cheese

(Adapted from a recipe by Tasty)

Ingredients:

• 1 lb red lentil rigatoni pasta
• ½ cup water
• 1 cup cauliflower florets
• 1 cup butternut squash, diced
• 1 cup carrot, sliced
• 2 cups skim milk
• 2 cups low-fat shredded cheddar cheese
• 4 oz light cream cheese

Directions:

1. In a pot over medium heat, combine water, cauliflower, squash, and carrots. Cover and cook until vegetables are soft.
2. Transfer everything to a blender, including the cooking water, and blend until smooth.
3. Return the blended vegetables to the pot over medium heat, adding milk, cheese, and cream cheese. Stir until creamy.
4. Add the noodles, reduce heat, mix thoroughly, and cover for 20 minutes.

Chocolate Veggie Muffins

(Adapted from a recipe by Food Network)

Ingredients:

• 2 large eggs
• 2 medium bananas, mashed
• 1 cup grated carrots
• 1 cup loosely packed spinach or kale
• 3 tablespoons coconut or avocado oil, melted
• ¼ cup maple syrup or honey
• 1 teaspoon vanilla extract
• 2 teaspoons apple cider vinegar
• 1 cup white whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ¼ cup cocoa powder
• 1 teaspoon ground cinnamon
• ¼ teaspoon salt
• Dark chocolate chips, to taste

Directions:

1. Preheat your oven to 350 °F and line a 12-cup muffin tin with liners. Set aside.
2. In a blender, combine eggs, banana, carrots, spinach/kale, maple syrup/honey, oil, vinegar, and vanilla.
3. Blend until smooth.
4. Add flour, baking powder, baking soda, salt, cocoa powder, and cinnamon. Process until just combined. If no high-speed blender is available, mix the ingredients in a bowl by hand.
5. Fold in the chocolate chips.
6. Distribute the batter into the prepared muffin tin and top with extra chocolate chips if desired.
7. Bake for 20-22 minutes, or until a toothpick inserted into the center comes out clean.

Hidden Veggie Chicken Nuggets

(Adapted from a recipe from Kidgredients)

Ingredients:

Filling:

• 500 grams white meat chicken, minced
• 1 egg
• ½ head cauliflower, cut into florets
• ½ head broccoli
• 2 carrots, grated

Coating:

• 1 egg whisked with ¾ cup water
• ¾ cup flour
• 1.5 cups panko breadcrumbs

Directions:

1. Preheat the oven to 350 °F.
2. Combine chicken, egg, cauliflower, broccoli, and carrots in a food processor.
3. Process until the mixture resembles a smooth dough.
4. With wet hands, form tablespoon-sized portions into nugget shapes.
5. Coat each nugget in flour, dip into the egg wash, and roll in panko crumbs.
6. Place them on a lined baking tray and drizzle with olive oil.
7. Bake for 20 minutes, flip, and bake for another 20 minutes.

Baked Veggie Tater Tots

(Adapted from a recipe from Kidgredients)

Ingredients:

• 1 large zucchini
• 1 medium white potato, peeled
• ½ small head of cauliflower
• 1 medium carrot, peeled
• 1 teaspoon salt
• 1 egg
• ⅓ cup parmesan cheese
• ⅓ cup panko breadcrumbs
• ¼ cup finely chopped parsley
• ½ medium white onion, finely diced
• 2 cloves garlic, finely minced
• ⅛ teaspoon black pepper

Directions:

1. In a large mixing bowl, grate the zucchini, potato, cauliflower, and carrot, mixing with ½ teaspoon salt. Allow the mixture to sit for 20 minutes.
2. Preheat the oven to 400 °F and line a baking sheet with parchment paper.
3. Transfer the grated vegetables to a clean kitchen towel and squeeze out as much liquid as possible.
4. Return the veggies to the bowl and mix in the egg, parmesan, breadcrumbs, parsley, onion, garlic, pepper, and an additional ½ teaspoon salt, blending until well combined.
5. Take about 1 tablespoon of the mixture and shape it into a tot shape, transferring it to the lined baking sheet.
6. Bake for 25-30 minutes, flipping halfway through. Enjoy!